Critique my routine please

[TyTe`EyEs]

I've been going with this routine for a couple of months now. Just wondering what some of you experienced guys think. Oh yeah, I'm trying to put on mass.


Mon - Legs

Squats - 3x5
Stiff leg - 3x5
Calf raises - 3x5

Wed - Chest/Tris/Shoulders

Bench press - 3x5
Incline DB bench - 3x5
Weighted Dips - 3x5
Military press - 3x5
Shrugs - 3x5

Fri - Back/Bis

Deadlift - 3x5
DB rows - 3x5
Weighted pull-ups - 3x5
EZ bar curls - 3x5


I lift as heavy as possible for 4-6 reps.

I eat as much as I can, but I can't stand counting calories.

Take in about 60 to 80 grams of whey daily.

Creatine Monohydrate.

Multi Vitamens.

Plan on starting abs soon. lol

 

[Julian]

same routine i do, only i do 8 reps.


hah we even have the same day split. Crazy.

Honestly im really loving this routine, quick and to the point.

ive been doing abs 4x a week as well though. and im going to start swimming 2x a week too.

 

[semag]

good routine. Looks solid.

Make sure you're getting a crapload of protein!

 

[MrFitness880]

sounds like youve got a really solid program. if your diet is where it should be you should be set.

one thing i will say is that it seems common on this board to put a lot of emphasis on whey protein. that may or not be the case with you but i just want to add that IMO you should try to get as much of your calories from non supplement sources. whey is nice, but its still just protein.

the one thing i noticed was that you have shrugs on chest/shoulder/tri day 2 days before back day. now i never really did shrugs but i was curious about your thought process there?

 

[TyTe`EyEs]

Originally posted by MrFitness880
the one thing i noticed was that you have shrugs on chest/shoulder/tri day 2 days before back day. now i never really did shrugs but i was curious about your thought process there?

I just started doing it that way. I guess I figured that traps were close to delts so why not. I'm actually thinking about moving shoulders/traps to leg day.

 

[check_mate_kid_uk]

dont you think your going a bit to easy o your legs? I dont do squats right now, but i used to, i was 3x30 and the same with calf raises if it is what i think it is.

There is somthing better then squats. Put 1 foot on a chair so your knee is bent at aobut 90 degrees, tip toe, and now use the leg thats bent (the 1 with the foot on the chair) to life yourself up. It is important you do not use your other foot to help lift yourself up at the start of the movment otherwise you will hugely degrade the effectivness of this work out!

 

[TyTe`EyEs]

I used to do high reps when I was building my foundation, but now I go as heavy as possible for 4-6 reps. You put on mass much quicker when going heavy.

 

[check_mate_kid_uk]

oh you do the squats whilst holding weights? i did that but only had 9kg dumbells so thats what i used for them.

Just did 70 calf raises now, it started to burn to much after that as i have not practiced doing any for a while!

 

[Lifeforce]

I did a very similar routine to yours and I made some good strength gains on the three big but not so much of a mass builder.

I'd exchange the db rows for bent over rows or T-bars and the ezs to straight bars. Personally I'd go with higer reps 4-8 or 6-10 if you want hyprtrophy. Maybe I'm the exception but I've never grown from doing low rep work.

 

[Julian]

Jay culter said low rep work is BS.

Checkmate, i beg to differ.

Seriously, after 3 sets of intense squats, my legs are ready to die. I saw some dude doing the exercise you described and it looked pretty intense. But squats really hit SO many muscles in your body its crazy.

Also on calf raises, im pretty sure hes doing the weighted ones using the calf raise machine where you can load up a lot of weight on them.(at least thast what i do).

 

[TyTe`EyEs]

Yeah, I do weighted calf raises. I think I might start going for 8 reps in a couple of weeks. My gains have been kind of slow with the 5 rep stuff. We'll see what happens I guess.

 

[Lifeforce]

yeah, I've noticed for the second time that higher reps build faster, it just punch the muscles out harder. 8 reps is the **** for building IMO. =)

 

[EFFORT]

hey tyte have you ever tried rest pausing calves?


I find that one of the best ways to train them, after a month of doing this i was seeing veins in my calves.